January 2025

TRansFORm nEgaTivE Thinking inTO POsiTivE JanUaRY 2025 StepS to tranSform negative thoughtS 1. Recognize the negative thought • Awareness : Pay attention to your inner dialogue. Negative thoughts often manifest as “all-or-nothing” thinking, catastrophizing, or self-criticism. • Journaling : Write down recurring negative thoughts to identify patterns. 2. challenge the thought • Evidence Check : Ask yourself, “Is this thought based on facts or assumptions?” • Alternative Views : Consider different perspectives. How would a friend or mentor view this situation? • Test Validity : Look for real-life evidence that supports or disproves the thought. 3. RefRame the thought • Positive Spin : Replace the negative thought with a more empowering one. For example, change “I always fail” to “I’m learning from my experiences.” • Growth Mindset : Focus on what the situation teaches you or how it can lead to improvement. 4. PRactice Self-comPaSSion • Acknowledge Humanity : Remember, everyone has negative thoughts at times. • Kind Words: Speak to yourself as you would a close friend going through the same issue. 5. uSe mindfulneSS techniqueS • Stay Present : Ground yourself in the present moment through meditation, deep breathing, or sensory focus. • Detach : Recognize that thoughts are temporary and do not define you. 6. RePlace with PoSitive habitS • Gratitude Practice : List things you’re grateful for daily to shift focus from negativity. • Affirmations : Create and repeat affirming statements that counteract negative beliefs. 7. Seek SuPPoRt when needed • Talk It Out : Share your thoughts with a trusted friend, life-coach, or therapist. • Professional Help : For persistent negative thought patterns, cognitive-behavioral therapy (CBT) can be highly effective. PRactical toolS • Thought Log : A simple table with columns for the situation, negative thought, evidence for/ against, and reframed thought. Daily affirmationS: wRite thRee affiRmationS each moRning to Set a PoSitive tone foR the day. 19